Our body needs constant energy to maintain itself,
so even when we’re fast asleep, it is still burning up calories!

However, most of us do not take enough exercise during our waking hours!

Ideally, we should aim to take 20-45 minutes exercise a day.

To see which exercise burns up what calories, see chart below.

Type of Exercise

Calories/hour

Sleeping

55

Eating

85

Sewing

85

Knitting

85

Sitting

85

Standing

100

Driving

110

Office Work

140

Housework, moderate

160+

Golf, with trolley

180

Golf, without trolley

240

Gardening, planting

250

Dancing, ballroom

260

Walking, 3mph

280

Table Tennis

290

Gardening, hoeing etc.

350

Tennis

350+

Water Aerobics

400

Skating/blading

420+

Dancing, aerobic

420+

Aerobics

450+

Bicycling, moderate

450+

Jogging, 5mph

500

Gardening, digging

500

Swimming, active

500+

Cross country ski machine

500+

Hiking

500+

Step Aerobics

550+

Rowing

550+

Power Walking

600+

Cycling, studio

650

Squash

650+

Skipping with rope

700+

Running

700+

Exercise for your health!
It has been calculated that 1 pound of body fat is equal to 3500 calories. This means that in order to lose 1 pound we have to walk for about 12.5 hours. So don’t expect fast weight loss and remember to eat sensibly.

The mood and feel-good benefits, however, are immediate and the health benefits of exercise are endless.